Sub 5 Minute Mile

$147

Sub 5 Minute Mile Leader Course

Dominate the sub 5 minute mile using top strategies used by elite athletes. Are you ready to take your training and racing to the next level? There is the hard way and there is the smart way of making a 4:59 become a reality. This course walks you through the EXACT steps needed to handle 74 seconds per lap efficiently and effectively. Use strategies used by top middle to long distance runners to take your preparation and racing to the next level.

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Who Teaches The Sub 5 Minute Mile Leader Course?

Dr. Nathan Pennington, DBA, is a former member of the US Army World Class Athlete Program and is a two-time World Armed Forces cross-country team qualifier (Tunisia, 2005; Switzerland, 2006). He brings nearly 3 decades of experience to the runners he coaches. Nathan also holds a personal best of 4:22.10 for the full mile (1609m) and also has personal bests of 14:18 for 5K (road), 50:54 for 10 miles, 1:07:06 for the half-marathon and 2:19:35 for the marathon.

Dr. Pennington founded rundreamachieve.com (2011) and nutritiongeeks.com (2019) to help athletes and non-athletes alike live a healthier and happier lifestyle. He provides free advice on his RunDreamAchieve YouTube channel and provides consulting services for athletes at the beginner to elite levels.

Coach Pennington also has a wide variety of training plans and running courses available to help set you up for success in your training and racing.

Tired of Just Coming Up Short in the Mile?

It's time to start re-thinking your approach and using leverage to get better results my doing more with less. I've been where you are at. It took me 5 years to lower my mile time down from 5:30 for 1600m to 4:22 for the 1-mile (1609m) distance. This course is designed to help minimize the slow down effect you feel when you race your mile. The best middle to long distance runners train in such a way to effectively handle lactic acid more efficiently than their competition.

Remember, it is not about more volume but the quality of the miles or kilometers that you are putting in that will dictate your success. The sub 5 minute mile is a highly coveted time that many runners around the world are seeking to achieve. My goal with this course is to ensure that you do just that. Anyone can run easy for a few kilometers or miles. It is an art form to run fast over the mile distance. The Sub 5 Minute Mile Leader Course is the most extensive course on the internet. We will be discussing the necessary paces of each of your workouts and much more.

Modules

What you will be learning in the Sub 5 Minute Mile Leader Course

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How to Use Leverage

Utilize the best workouts used to help minimize the effects of sub 5 minute mile pace on the body. No more guessing. Follow a legitimate plan to master sub 5 min mile pace effectively. Working harder is not always the answer. Working smarter is. You'll learn how to get to the start line more confident and better prepared.

Workouts

We cover the EXACT workouts you need to run 4:59 or faster for the mile. No more stressing over wondering what intervals need completed and at what efforts. Having a plan in place and a mentor by your side teaching you how to get results is powerful. Our goal is to get you to 4:59 faster.

Proper Training Fundamentals

Ever wonder why some runners make it look so easy? There is a reason for this. Find out the right distance of your tempo efforts, intensity of your intervals and mastering the art of the taper to get to the start line of your sub 5 minute mile attempt fully prepared and more confident.

Mental Training

Probably the most important module of the course. Find out what sub 5 minute milers do to routinely break the barrier via mental visualization tactics your competition is most likely neglecting. The tactics discussed in this module helped me lower my mile time from 5:30 to 4:22 and marathon from 2:43:36 to 2:19:35.

Nutrition Tips

Learn more about the best foods to ingest prior to your races and when to eat them. We also cover a vital antioxidant your competitors do not know about that can help take you to where you want to go. Find out the vital role that iron plays in athletic performance and how to recover faster and combat fatigue in your training.

Long Run Tips

The most overlooked and yet most important workout to distance yourself from other milers. Learn the exact strategies the 1985 Boston Marathon champion taught me which changed the path of my running career. Bypass the mistakes other milers are making. We cover the proper paces and unique tactics used by top middle to long distance runners.

Why Runners Miss The Sub 5 Minute Mile Barrier

There are many reasons for this. The biggest is lack of delayed gratification and effective training below sub 5 minute mile pace. A 5 min mile is not an easy task and you will need to think outside the box to make this a reality. The goal of this course is to help athletes to not only have the tools to succeed but also to know the reasons for the workouts that sub 5 milers do.

Have you had issues maintaining the pace for the entire distance? If so, this course will help you to see what you have been doing wrong and how to correct it. Too many miles or kilometers run too slow will make you an outstanding long, slow middle to long distance runner. So, we are aiming to get you to minimize slowing down within the race and teach your body to clear lactic acid more efficiently with the proper workouts. Lactic acid tolerance can only be improved by training at, near and far below sub 5 minute mile pace. Recovery is also critical. There is only so many times you can push the body before you start to get diminished returns. This course will help to ensure you get the highest return on your time investment and yield better results.

Pacing is also critical. No one ever won a mile in the first lap but many athletes race the mile as if it were an 800m only to crash and burn in the second half. Tactical racing and proper planning before and during the race is what will get you to 4:59. How often do you visualize yourself breaking the 5 minute mile? What percentage of your training has been spent on mental training? This course will help you to see the power of the subconscious mind and learn an important tactic from an Olympic gold medalist. Breaking the 5 minute mile is about following ALL of the fundamentals, not just doing hard anaerobic training.

What the RunDreamAchieve Community is Saying

Professional Advice

The best way to get ahead of your competition is to study what sub 5 minute milers do, how they think, what their habits are and how they become successful at what they do. What can you do differently to minimize the mistakes you may have made in the past? This course will teach you how to bypass what you have been doing wrong and help you to use your strengths in a more effective manner. Here is some further information from your coach to help set you up for success.

Introduction

Introduction Message from Your Coach

5 mins
75.1 MB

Goals of the Course and Fundamentals to Get to 4:59

7 mins
102 MB

How I Went from 5:30 for 1600m to 4:22 for 1-Mile (1609m) in 5 Years with Little Talent (lessons to help you break 5)

8 mins
113 MB

Module 1 - How to Work Smarter and Get Better Results

How to Use Leverage and Get Better Results over the Mile Distance

9 mins
123 MB

Why Quality Matters and Strategies You Can Use to Get to 4:59

8 mins
113 MB

What Type of Mileage is Needed to Run under 5 Minutes for the Mile?

8 mins
120 MB

Why Milers Fail at Breaking 5 Minutes and How to Do the Opposite

10 mins
144 MB

How to Overcome a Lack of "Talent" to Break 5 Minutes

7 mins
100 MB

Module 2 - Workouts I Used to Run 4:22.1 for the Mile (1609m)

How to Develop Speed to Hold 75 Seconds for 4 Laps

8 mins
116 MB

The Types of Workouts You Need To Focus On to Break 5 Minutes

7 mins
102 MB

My #1 Recommended Tactic to Help You Break 5 Minutes for the Mile

6 mins
82 MB

Module 3 - Physical Training Tactics

The Proper Amount of Mileage Per Week You Should Be Doing To Break A Sub-5-minute Mile

6 mins
76.4 MB

How Long Your Tempo Runs Need to Be to Break a 5-Minute Mile

5 mins
70.9 MB

The Proper Paces You Need to Train at In Order to Run 4:59

8 mins
116 MB

The Proper Way to Taper to Ensure You are Rested Prior to Your Race

4 mins
50.9 MB

Module 4 - Mental Training Fundamentals

The Tactic Your Competition is Not Using that You Should Be

6 mins
87.3 MB

What Billy Mills (Olympic Gold Medalist, 10,000m) Thinks of Mental Training

4 mins
8.72 MB

Why If You Are Not Consistent You Will Never Break 5 Minutes for the Mile

26 mins
55.2 MB

Module 5 - Nutrition Tips and Benefits

An Antioxidant You Need to Consider Because Your competition is Not

6 mins
2.18 GB

The Role of Iron in Middle Distance Running Success

5 mins
67.3 MB

What You Should Eat the Week of Your All-Out Mile Attempt

6 mins
76.7 MB

Module 6 - Long Run Strategies To Help Maximize Your Sub 5-Minute Mile Attempt

How Long Should Your Long Run Be in Order to Run 4:59 for the Mile?

7 mins
90.6 MB

What The 1985 Boston Marathon Champion (Who Coached Me for 3 Years) Taught Me About Long Runs

6 mins
81.1 MB

Bonus Module

16-Week Sub 5 Mile Training Plan Overview

30 mins
1.78 GB

Closing Remarks

7 mins
92.8 MB

Sub 5 Minute Mile Training Plan (The EXACT workouts needed to follow to break 5 minutes)

392 KB

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The RunDreamAchieve Philosophy WORKS

Work Smarter, Not Harder

My hope for you in this course is to use leverage. It isn't about running more miles or kilometers but your approach. What percentage of your weekly volume are you training at, near or FAR below sub 5 minute mile pace? Too many miles or kilometers run too slow will make you an outstanding, long, slow middle to long distance runner. Remember, we are aiming at speed development. Speed and mental toughness wins in the mile distance. Strategy finishes the job

I ran 4:22 for the full-mile (1609m) based off of consistent, focused and non-stop training geared toward the paces I was seeking. I also would have never ran 2:19 for the marathon without focusing on speed and specific training. The same goes for you as an athlete seeking to break the 5 min mile. My goal in creating this course was to place in the top strategies 3 of the worlds top distance running coaches taught me. In addition, to provide value that professionals such as yourself are seeking. - Nathan

Frequently Asked Questions

You’ve got questions. We’ve got answers.

Who is this course for?

The Sub 5 minute mile course is best suited for athletes who have broken 6 minutes for the mile or who are very close to breaking 6 minutes.

How many days a week will I be running with this 16-week training plan at the conclusion of the course?

There is 1 day off during each week to ensure the athlete is recovered. That being said, I don't mind you running a few more easy miles or kilometers if you need to.

Will this course guarantee me a sub 5 minute mile?

Unfortunately, I cannot guarantee that you will break 5 minutes. What I can say is that your chances of success are going to skyrocket if you follow the principles discussed throughout this course. It is much better to have a plan in place that is built specifically for athletes seeking to dip under the 5 minute mile barrier that to guess what should be done.

I have covered every area of what is needed to run 4:59 in this course. Your motivation, focus and determination will dictate how successful you are going to be. I am certain if you follow the fundamentals in this course you are going to get a massive new personal best for the mile.

Why should I invest in this course?

There are few places online where you can get mentorship, detailed and in-depth one-on-one consultation with a professional athlete. I have been competing for nearly 30 years and have run 4:22 for the mile (1609 meters). I always focus on overdelivering for my athletes and this course is probably one of the most detailed courses for athletes seeking to run 4:59 or faster for the mile.

How does this course differ from just buying a sub 5 minute mile training plan?

It is one thing to have a plan written out but another thing to have consultation from a professional-level athlete. The sub 5 minute mile leader course is focused on being the most extensive middle distance course on the internet. It is much more in-depth as we go in detail about specific areas of your training that will help you to be successful. In addition, you will get a detailed explanation over essential training principles that you must follow to break 5 minutes for the mile.

What does the sub 5 minute mile course consist of?

This course consists of 5 modules, 25 video lessons and a 16-week sub 5 minute mile training plan. In addition, your coach covers with you each week of training which is a complete overview of the training plan you will be following.

Will there be time to recover from the workouts within the training plan?

Absolutely. In fact, a major component of this course is recovery. Every 4th week there is a recovery week placed in so that the athlete adapts to the harder anaerobic training prescribed. Also, one day off is prescribed within the training plan.

How many miles a week will I be running each week?

The training plan has a low of 29 miles (46 kilometers) and a high of 53 miles (85 kilometers). That being said, I don't mind a few extra miles or kilometers placed into the training plan if you are being smart about it. Remember, the focus has to be on quality over quantity. You could be running 100 miles (160km) a week and still never break 5 minutes. I've known athletes in the 29-53 miles per week range who have broken not only 5 but 4 minutes for the mile.

How long will I have access to the course?

Lifetime access. You will create your login details upon payment and be able to access your course. You will be able to login anytime.

What other benefits can I expect from this course for my training?

You also can reach out to me anytime to discuss additional topics that you would like to see addressed within the course. So, you get access to all additional training videos and updates within the course. Have a topic you want added into this course? No problem. Leave me a message within the course and I will create and add it specifically cover your topic via video.

Bonus Module

Get one-on-one coaching and mentorship from Coach Pennington covering each week of the 16-week training plan at the conclusion of the course. The complete overview of the training plan you will be following. Nathan discusses each workout within each specific week to answers questions you may have. You will better understand how to taper for your race in a way that most of your competition are not paying attention to.

We discuss the reasons for the workouts, paces for which the workouts need to be aimed at and why we are doing what we are doing to ensure you get to that sub 5 minute mile goal time. Learn the exact tactics top middle to long distance runners use to get the best possible results in less time.

Why RunDreamAchieve

RunDreamAchieve was founded in 2011 by 2:19 marathoner and former member of the United States Army World Class Athlete Program (WCAP), MAJ (ret.) Nathan Pennington.

The goal of this RunDreamAchieve private community is to go beyond our running courses and training plans here at RDA. Runners may need more of a customized and more personable experience. You can pay each month, cancel anytime or re-start your membership to fit your needs.

The greatest asset you can have is to consult with someone who has already done what you are seeking to do. It takes the guesswork out of the process and ensures you have greater success in your future races. Also, it helps with mindset as you work closely with a professional.

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